Carbohydrate control - Eating plan

As part of Dr. Kweethai's Life Enhancement Training, she provides recommendations for healthy eating. The following is a
good place to start. From there, Dr. Kweethai provides more specific recommendations based on the needs of individual clients.

Strategies

Insulin Glucose Metabolism

Record everything you eat for a week

Pay attention to serving sizes

Learn to identify different types carbohydrates and the Glycemic Index scores associated with them

Graze - Eat 6 times a day (learn portion control)

3 servings low-fat dairy per day

3 servings whole-grained foods per day

Daily vitamin supplement

2 fish meals a week

5 servings of fresh fruits and vegetables per day

40 grams per day of Fiber

Limit fat to 60 grams per day

10,000 steps per day

At least one hour per day of physical activity

Eliminate nibbling and between-meal snacks

Limit portion sizes

Eliminate empty calories and non-nutritious foods (junk food)

Drink lots of water (at least 96 ounces per day)

To make it easier

Don’t allow yourself to get hungry (Eat before you feel hunger)

Drink lots of water

Eat a protein snack before going out

Cut meals in half when eating out (DOGGY BAG the rest)

Choose raw food whenever possible

Ask for oil and vinegar and make your own dressing

Keep a record

Food diary

Most people resist keeping a record of what they eat. It is tedious and inconvenient. Yet, the results are very enlightening. The record usually contradicts what you THINK your food habits are. And that new awareness is a big step toward making changes.